Thursday, 24 March 2011

Fat to Fit - weight training


If you want to lose weight and change the way your body looks then one of the best things you can do is lift weights. It helps reduce excess skin, strenghtens bones, helps raise your metabolism which in turn helps you build muscle which burn more calories then fat (which stores it). Weight training can make you stronger and increase muscular endurance which helps you avoid injuries. So start doing strenght and weight training today as it also boosts your confidence and self-esteem and will improve coordination and balance. Mix it in with cardio (interval training).  

There are a lot of myths and misconceptions about weight training. 
Myth: Weight Training equals Bulky body
Fact : To build a firm, tones body you must train with weights.
You will not look like a body builder if you do weight training. They have excess testosterone in their body which makes up the muscle fibres and makes them appear bulky.  

Myth: Machine Weights are for women and free weights for men
Fact: If you want to look lean sexy and hard then free weight exercises are far better. This does not mean you should not do machine exercises though but rather make free weights with dumbbells and bars as first priority especially if you are prone to injury. 
There are now many classes that do free weights. If you don't attend a gym like me then you might want to purchase a few hand weights in varying weights to do exercises with.  

You should do weight training at least 3 days a week for at least 30 minutes. Start slow and work your way up to harder exercises. There are many DVD's out there that specialise in weight training. Many magazines also have free workouts on them that have weight training components too.   If you don't have weights then there are exercises you can do with your body weight. I like to use exercises from Jillian Michaels DVDs and

What are you weighting for? Pick up some weights and start training TODAY!
What I have done this last week:
  • Eating more vegetables in dinner and lunches
  • 8000 - 9000 steps + daily 
  • eating 6 meals a day instead of 3.
  • eating more fruit instead of processed foods. 
  • drank more water 
  • Track daily 
  • ate more protein at lunch 
  • went to the doctor to check out about my trouble breathing and pains in the abdomen.
  • Had chest xray and will be having a blood test this afternoon.  I go back to my doctor in two weeks time.

  • Plan weekly meals
  • Eat more salad for lunch instead of carbs
  • Eat all allocated ProPoints, try not to use Weekly Allocated ProPoints.
  • Eat more super foods 
  • Get back into exercise routine 
  • take ventilan twice a day
  • go for a ride and run to see if it has improved breathing

  • Eat less exercise more
  • Plan all meals 
  • watch portions
  • Make smart food choices
  • add more superfoods to diet
  • include protein at lunch
  • have 6 meals a day
Pedometer readings and exercise for the week:

My Workout Lifestyle You 30 mins

NIL workout
cleaned the house

NIL workout
worked on renovations

My Workout Lifestyle You 30 mins

My Workout Lifestyle You 30 mins

My Workout Lifestyle You 30 mins

My Workout Lifestyle You 30 mins

Measurements (to be done later today)
Waist: --cm (at smallest part) 
Hips: --cm (on hip bone)
Bust: --cm 
Arms: Right --cm  Left --cm
Thighs: Right --cm  Left --cm 
Weight: -- kg -

How is your fitness routine and diet going?

1 comment:

  1. You see most people don't know what's right and what's wrong in the world of abdominal exercise and they tend to believe in whatever they are told. There are some deadly body building myths most people believe in which are completely not true.


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love Adalita